Looking for a healthy and easy hummus recipe? Try this humus de edamame! Packed with protein from edamame beans, this hummus is creamy, dairy-free, vegan, and gluten-free. It’s perfect for sharing with friends and family.
I have a love for fancy hummus recipes, like my avocado hummus or white bean hummus, the possibilities are endless. But in a world where we all look for more complete proteins on our plate, then edamame hummus comes in very handy.
Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.
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humus de edamame
Ingredientes
- 3 cucharadas de Aceite de oliva virgen extra
- 2 Dientes de ajo - aplastada
- ⅓ taza de tahini
- 1 cucharada de Aceite de Oliva
- ¼ taza de Jugo de limon
- 1 ½ taza de Edamame - thawed and unshelled
- ½ cucharadita de Salt
- ⅛ cucharadita de Pimienta molida
- ¼ cucharadita de Comino
- ⅓ taza de Cilantro - or Flat Parsley
- 1-2 cucharadas de Agua Helada
Servir
- 1-2 cucharadas de Aceite de Oliva
- Cilantro
Instrucciones para la impresión en alta definición
- En un recipiente pequeño, añade agua y cubitos de hielo. Esta es el agua helada que usarás al final.
- In a food processor or high-speed blender, add the olive oil, tahini, lemon juice, and garlic. Process/blend on medium speed (speed 3 of a Vitamix blender) for 30 seconds until creamy.
- Add thawed edamame, salt, pepper, cumin, and cilantro or Italian Parsley.
- Process on medium-high speed until smooth. Stop the blender/food processor a few times if needed, scrape down the sides of the jug/bowl, and repeat. If using a blender, use the tamper attachment to push the mixture to the blade.
- If too thick to your liking, keep processing while adding some of the iced water gradually.
- I always add 3-4 tablespoons, but you can add more or less depending on how thick you like your edamame hummus. Stop when the texture fits your liking.
Almacenaje
- Store the edamame hummus in the fridge in a sealed container for up to 4 days.
Sirviendo
- Serve with a drizzle of olive oil, fresh herbs, and vegetable sticks to dip in.
Nutrición
What Is Edamame Hummus?
Edamame hummus is a salsa cremosa that uses all the same basic ingredients as classic hummus, but instead of using chickpeas, it’s made from edamame. Edamame, also called soybeans or soy beans are the seeds that are used to make soy milk and many other soya products.
The food purists will say this is not traditional hummus, and they’d be right. But call it as you like, edamame dip or hummus, this is honestly so good and so hard to tell that this recipe is chickpea-free! I am sure nobody will complain about its name once they’ve tried it.
Ingredientes y sustituciones
All you need to make a smooth, creamy hummus is a food processor or Vitamix blender and the ingredients below:
- Edamame sin cáscara – I buy frozen shelled edamame. They look like vibrant-green beans. Thaw them at room temperature in a bowl for a few hours but don’t cook them.
- tahini – Feel free to use unhulled tahini or hulled tahini for less bitterness in the hummus. For a sesame-free version, replace the tahini with plant-based Greek-style yogurt.
- Aceite de oliva virgen extra – It can be replaced with avocado oil or flavorsome oils, like peanut or sesame oil, if you like their flavor.
- Dientes de ajo – or garlic powder.
- Sal y Pimienta - probar
- Zumo de limón recién exprimido – for a citrus-free version, skip the lemon juice and add 1-2 teaspoons of apple cider vinegar.
- Cilantro – or Parsley, but I love cilantro with edamame.
- Comino molido – por el sabor.
- Agua Helada – to thin out the dip
How To Make Edamame Hummus
It’s super simple to whip up this creamy, garlicky, high-protein edamame hummus recipe.
- Remove the frozen edamame from their bag, place them in a bowl, and cover them with cold water to accelerate the thawing process.
- Set the bowl aside for a few hours at room temperature. When the edamame beans are defrosted, drain them and set them aside.
- Before staring, prepare a bowl with cold water and a few ice cubes. This is your iced water and you may use some at the end of the recipe, to thin out the hummus.
- In a food processor or Vitamix blender, add the tahini, lemon juice, and garlic. Blend on low speed – speed 3 of a Vitamix – for about 30 seconds until creamy and smooth.
- Next, add the remaining ingredients: edamame beans, cilantro, salt, pepper, and cumin.
- Process on low speed again for 1 or 2 minutes. Stop the blender often to scrape down the sides of the bowl with a silicone spatula and bring the mixture back to the blade.
- If using a blender, use the tamper attachment to push the food to the blade.
- Add the iced water gradually to thin out the hummus. Remember that edamame hummus is also a bit grainy and not as smooth as my avocado hummus recipe.
- Finally, serve the homemade hummus in a shallow bowl with a drizzle of olive oil, sesame seeds, and a pinch of chili pepper on top.
Adjusting The Hummus
You can’t fail hummus because you can always adjust it by adding more of the below ingredients to adjust its taste.
- Iced Water – to thin out
- Ice Cubes – surprisingly, adding an ice cube in hummus gives it a lovely creamy texture.
- Tahini – to add a smooth, rich texture.
- Greek Yogurt – To lighten it up, increase the smooth texture, and add proteins.
Sirviendo
This dip is a high-protein healthy snack or appetizer perfect for dipping raw veggies like:
- Apio
- Pepino
- Rábano
- Zanahorias
You can also use this as a high-protein spread into sandwiches or wraps for a tasty vegetarian lunch. You can also serve it with:
- Crackers – like my Galletas de semillas de girasol
- Frituras de maíz
- Chips de pita horneados
- Grissini
Preguntas frecuentes
Find below my answers to your most common questions about this dip recipe.
You don’t have to cook the frozen edamame for this recipe. However, if you intend to freeze the recipe, then yes, cook them in boiling water, following the packaging instruction.
Then, let them cool completely before blending with the remaining ingredients.
Edamame are sold in the frozen aisle of your grocery store, next to frozen vegetables.
This edamame dip can be stored for up to 4 days in a sealed container in the fridge.
You can’t freeze edamame hummus because it’s a raw dip made from frozen edamame.
The USDA advises against freezing already defrosted food as it can promote the growth of bacteria in your food.
More Healthy Dip Recipes
If you like simple, healthy dips, you’ll love these other recipes:
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